A. front squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 2:00
C. 50 weighted sit-ups @ 25/15#s
Performance
A. In 12 minutes, work to a heavy 3 rep deadlift.
B. push-jerk X 3 X 3; rest 2:00
C1. Ring dips X 10-15 X 4; rest 0 seconds
C2. Run 400 meters X 4; rest 90s
B. push-jerk X 3 X 3; rest 2:00
C1. Ring dips X 10-15 X 4; rest 0 seconds
C2. Run 400 meters X 4; rest 90s
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